Winter Consistency, Red Dye 3, and Hidden Toxins: Your Health Game Plan

NUTRITION
Recipe Of The Week

Crockpot Marry Me Chicken
Approx Macros: Per serving 40g Protein/ 8g Carbs/ 20g Fat

Ingredients:

• 1 cup low-sodium chicken broth

• 1.5 lbs chicken breast

• ½ cup heavy cream (or unsweetened coconut cream for a lighter option)

• ½ cup sun-dried tomatoes, chopped

• 2 cloves garlic, minced

• 1 tsp dried basil

• 1 tsp dried oregano

• ½ tsp red pepper flakes (optional, for a bit of heat)

• ½ tsp salt (adjust to taste)

• ¼ tsp black pepper

• ½ cup grated Parmesan cheese (plus extra for garnish)

• 1 tbsp olive oil

• 1 tbsp cornstarch or arrowroot powder (optional, for thickening)

• Fresh basil leaves, chopped, for garnish

Directions:
Prepare the Chicken: Pat the chicken breasts dry with paper towels and season both sides with salt and pepper.

Assemble in Crockpot: Place the chicken breasts in the bottom of the crockpot. Add chicken broth, heavy cream, sun-dried tomatoes, garlic, dried basil, oregano, and red pepper flakes. Drizzle olive oil over the top.

Cook:

• Low Setting: 4-6 hours

• High Setting: 2-3 hours

Add Parmesan: About 20 minutes before serving, stir in the Parmesan cheese. If you want a thicker sauce, whisk 1 tbsp cornstarch with 1 tbsp water and stir it into the sauce at this time.

Serve: Garnish with fresh basil and additional Parmesan cheese. Serve over rice, pasta, zucchini noodles, or cauliflower rice for a lower-carb option.

FITNESS
How To Stay Consistent This Winter (Backed By Science)

January is in full swing and that motivation of the new year is wearing off. Add in short days and cold weather and staying consistent with your fitness routine can feel like an uphill battle. But you’re not waiting on your goals this year, right?! Here’s how you can maintain consistency during the winter, supported by research and actionable tips:

1. Leverage Morning Workouts for Better Adherence

A study published in the Journal of Physiology found that exercising in the morning can help regulate your circadian rhythm, making it easier to stay active and improve sleep quality during the darker months.

Tip: Lay out your workout clothes the night before and set your alarm with intention. Start with shorter sessions, like a 15-minute HIIT workout, to make morning exercise less daunting.

2. Use Light Therapy to Beat Winter Fatigue

Seasonal affective disorder (SAD) and lack of sunlight can lower energy levels, making it harder to stay motivated. According to research from the American Psychological Association, light therapy is an effective way to combat winter-related mood dips and fatigue.

Tip: Try using a light therapy lamp - like this one while drinking your coffee or stretching in the morning. Exposure to bright light can boost serotonin levels and make you feel more energized.

3. Workout With Friends

Research from Oxford University found that exercising in a group boosts endorphins and creates a sense of community, which can improve adherence.

Tip: Set up a weekly workout with friends, find an accountability partner to check in with regularly, or join a community based gym like CrossFit.

4. Plan for Indoor Workouts

When cold weather derails outdoor plans, having a backup can keep you on track. A study in The Lancet noted that home workouts are just as effective as gym sessions for maintaining physical fitness.

Tip: Create a workout corner at home with equipment like resistance bands, dumbbells, or a yoga mat.

5. Track Your Progress to Stay Motivated

The American College of Sports Medicine suggests that tracking progress—whether through journaling, apps, or wearable devices—can reinforce consistency and help you stay committed to your goals.

Tip: Keep a fitness journal or use a tracker to log your workouts and small wins.

Staying consistent with your health and fitness goals during the winter doesn’t have to feel impossible. With a few small mindset tweaks you’ll run and lift your way right through the snowy weather!

HEALTH/WELLNESS
Red Dye 3 Ban: Why It Took Decades and What You Need to Know About Food Dyes

The FDA recently banned Red Dye 3, a synthetic food coloring associated with things like thyroid tumors and hyperactivity in children. While this ban is a step in the right direction, it’s important to note that it took decades of scientific evidence and consumer advocacy to reach this decision (save this knowledge for later!). Unfortunately, many other artificial dyes with similar risks remain in widespread use, - allowing a huge gap between scientific findings and regulatory action. Understanding where these dyes are used, how they impact your health, and what alternatives exist is the first step toward making better choices.

Why Are Food Dyes Harmful?

1. Hyperactivity and Behavioral Issues
   Studies, including a 2007 paper published in The Lancet, have linked artificial dyes to increased hyperactivity and attention difficulties in children, particularly those with ADHD.

2. Cancer Risks

   • Red 3: Shown to cause thyroid tumors in animal studies, leading to its ban.

   • Yellow 5 and Yellow 6: Contain benzidine, a known carcinogen.

3. Allergic Reactions
   Some dyes, such as Blue 1 and Yellow 5, can trigger allergic reactions or intolerance, causing symptoms like hives or difficulty breathing in sensitive individuals.

4. Potential Neurotoxicity
   Research suggests synthetic dyes can negatively impact brain health and cognitive function, particularly in developing children.

Where Are Food Dyes Found?

Synthetic dyes are added to a wide range of products, not just food. Here’s just a few common things:

1. Snacks and Processed Foods:

   • Chips, crackers, and snack mixes often contain Yellow 5 or Yellow 6 

2. Candy and Sweets:

   • Gummies, lollipops, and other colorful treats frequently use Red 40, Blue 1, and Red 3.

3. Beverages:

   • Soda, sports drinks, and fruity punches are commonly packed with Blue 1, Red 40, and Yellow 5.

4. Breakfast Foods:

   • Many cereals, toaster pastries, and flavored oatmeals use Red 40 and Yellow 5

5. Packaged Baked Goods:

   • Cakes, cookies, and donuts with colorful frostings or fillings typically contain Yellow 6, Red 40, or Blue 2.

6. Condiments and Sauces:

   • Some BBQ sauces, salad dressings, and even pickles include dyes to enhance their color.

7. Medications:

   • Both over-the-counter and prescription medications, including liquid cold medicines, chewable tablets, and capsules, often use synthetic dyes for identification or aesthetic purposes.

8. Toothpaste and Mouthwash:

   • Many brightly colored toothpastes and mouthwashes contain Blue 1, Yellow 5, or other dyes.

9. Personal Care Products:

   • Items like children's shampoos, bubble baths, and even vitamins frequently include artificial colors.

Healthier Alternatives to Artificial Food Dyes

Switching to natural or dye-free options is easier than you might think. Here’s how you can avoid artificial dyes in your every day products:

1. Snacks

   Shop for brands like Siete or Simple Mills use natural spices for coloring, such as paprika or turmeric.

2. Shop at Aldi: All of Aldi brand products are free from synthetic dyes- even their packaged snacks!

3. Candy and Sweets

   We love natural brands like YumEarth or SmartSweets that use plant-based colors from beet juice or spirulina.

4. Beverages

   Shop for naturally flavored sparkling water or DIY electrolyte drinks using coconut water and fruit slices.

5. Toothpaste and Mouthwash

   In the drugstore look for clear or naturally tinted versions like Tom’s of Maine or Hello oral care. Or better yet, ditch the Fluoride and opt for brands like RiseWell and Zebra.

6. Medications

   Ask your pharmacist for dye-free alternatives whenever possible, especially for children’s medications.

7. Cereals and Baked Goods

   Dye-free brands like Cascadian Farm or homemade options using natural food coloring, such as beet powder or turmeric. You can even find naturally colored sprinkles like these: https://amzn.to/40llY4J

While the ban on Red Dye 3 is a step forward, it’s a reminder to stay vigilant about what goes into our food, medications, and personal care products. Remember…it takes DECADES for regulations to catch up to science and consumer concerns- you HAVE to take matters into your own hands and do your own research and choose foods that will benefit the health of your family!

When you know better, you can do better. Start small—swap one product this week—and you’ll be on your way to healthier habits that last a lifetime.

MINDSET
Success Leaves Clues

The other day, I looked at my husband and said, "I could really use a win right now."

He paused and asked, "How would you describe a win?"

I started rattling off big, life-changing moments—the kind that leave you in awe. You know the ones: milestones that feel like you’re standing on top of the world- the ones people notice.

But as I reflected, I realized something important. Those “wins” didn’t just happen overnight. They took weeks, months, or even years of effort. Sure, I defined a win, but I hadn’t accounted for how much time and effort it required. There were hundreds of tiny wins leading up to the big win, but I had never documented them.

Much like grains of sand, I had let those small wins slip through my fingers, failing to recognize what they actually represented—hope.

Growing up, my gymnastics coach always reminded us, “Success leaves clues.” Inspired by those words, I decided to start documenting small wins—tiny moments that mattered.

I pulled out a whiteboard, set it up in our living room, and began writing them down, no matter how small:

• Prepping breakfast the night before so I could actually enjoy a cup of coffee.

• Meeting a friend for a brainstorming session.

• Reaching out to a potential new client.

• Emailing a company about a possible collaboration.

None of these were huge achievements on their own. They weren’t signed contracts or dream partnerships (yet)—not even a day where I felt completely in control of my schedule. But they represented progress, possibility, and hope.

I never want to forget the small moments that (slowly) turn into big moments. Or maybe they don’t. Either way, simply seeing a growing list of wins serves as proof that we’re doing the work.

The courageous work of building a new idea.
The humble work of letting go of what doesn’t serve us.
The hopeful work of growing, despite the odds stacked against us.

I hope the same for you. Actually, let’s go one step further: start your own list of small wins. It’ll create a path that leads to your future success.

Because success leaves clues. Don’t let them slip away.

Make yourself Better Today.

HEALTHY HABIT OF THE WEEK
Add 15g of Protein to Every Meal

This week, challenge yourself to add an extra punch of protein at every meal. Whether it’s added eggs with breakfast, an extra handful of chicken at lunch, or an extra half scoop protein powder in your afternoon smoothie- small tweaks can lead to big wins!